The High Performance Lifestyle

The Men 50+ Anabolic Recomp Manifesto

This is not about getting shredded for summer or an event.
This is about staying strong for the next 20 years.

Most fitness advice was written for younger bodies.
Short-term thinking.
Aggressive dieting.
Punishment-based training.

That approach breaks men in their 50s.

We believe men over 50 need a smarter system.

We Believe This

Your body is not failing you.
It is responding to decades of stress, sleep debt, poor recovery, and outdated strategies.

Your metabolism is adaptive, not broken.
Your hormones are responsive, not gone.
Your strength potential is still there, if you stop fighting biology and start working with it.

What Changes After 50

Recovery becomes the foundation, not an afterthought.
Precision matters more than intensity.
Consistency beats extremes.
Structure beats motivation.

The margin for error shrinks, but the upside of smart strategy grows.

What Anabolic Recomp Stands For

We do not chase scale weight.
We prioritize body composition, strength, and energy.

We do not demonize carbs or glorify restriction.
We use nutrition strategically, based on timing, training, and recovery.

We do not train to exhaustion.
We train to stimulate, recover, and repeat.

We do not rely on willpower.
We build systems that work even when motivation fades.

This Is Strength After 50

Strength that protects joints.
Strength that supports hormones.
Strength that carries groceries, grandchildren, and confidence.

It is the ability to burn fat most days and use carbs when they matter.
It is training hard enough to grow, not so hard you cannot recover.
It is sleeping well, managing stress, and respecting physiology.

What We Reject

Extreme dieting that slows metabolism.
Endless cardio disguised as discipline.
High-volume training that ignores recovery.
Programs built for 25-year-old bodies.

What We Commit To

Long-term thinking.
Metabolic intelligence.
Repeatable structure.
Data over emotion.
Progress measured in decades, not weeks.

The Outcome

A leaner, stronger body.
Better energy.
Clearer thinking.
Greater independence.

Not just looking better.
Living better.

This Is Anabolic Recomp

Not a diet.
Not a phase.
A system for men over 50 who want strength, clarity, and longevity without breaking themselves to get it.

Train smarter.
Recover harder.
Build a body that lasts.

→ Recomp Method Guide

Amnesia

Amnesia is real – I had it.

So I planned to meet my business partner at the gym on a Saturday at 9:30am. My wife went with me (to do her own workout) and I drove to the gym.

I remember backing out of the garage, and then just walking by the front desk at the gym after scanning in. And that’s where things got spotty.

I don’t actually remember the drive to the gym or parking… actually I don’t even remember my wife getting in the car after backing out of the garage!

Literally all I can remember at this point was walking into the gym.

But first, let me tell you how it usually goes… After walking into the gym, I put my stuff away in boxed shelves at the gym (jacket, workout bag, etc.) then head over to the treadmill to warm-up and get my steps in.

Here’s the last text I remember sending to my workout partner…

“Just walk in getting on treadmill.”

And that was it.

That was it until I was a few hours in at the ER.

So now let me tell you what DID happen, according to my workout partner. (My wife was also there doing her own workout separately).

We hit the treadmills to warm-up for about 15 minutes.
We benched.
We did some barbell rows.
We did some kettlebell work and battling ropes.
I asked my wife how many sets she had left on leg extensions… and then I asked her again a couple minutes later.

But the only “red flag” they both said during this gym time was that I kept asking repetitive questions – but in a normal way. At first, my wife thought I was just joking around. By the end of the workout when it was time to go, she realized something was really off when I wasn’t joking around and literally kept asking her the same questions and about stuff that just happened 10 seconds ago.

She decided to drive us home thinking my blood sugar was just low and perhaps getting food in me would do the trick.

When it didn’t, she decided to bring me to the ER.

All I remember was a few hours AFTER being there. That’s when I slowly started to remember things – but only from that point forward.

By then, I already had a CT scan, an I.V. drip put in, and blood work done.

My wife had the wherewithal to document and take some video during this time. Still no recollection at this point…

The video was taken at the standalone ER. A few hours later I was transferred to the main hospital by ambulance and had additional testing done and stayed overnight for observation.

The docs ruled out seizure and stroke and said it was Transient Global Amnesia.

So what is Transient Global Amnesia?

It’s a sudden, temporary episode where the brain can’t form new memories for a period of time. You’re awake, you can talk, you can function (I mean a did a full workout with my friend), but nothing new really “sticks,” which is why people often repeat the same questions or seem confused about what just happened. Then, usually within a few hours, it clears up, leaving a blank spot in your memory and not much else.

The simple breakdown:

It comes on suddenly and looks scary from the outside.
You stay conscious and physically capable.
Short-term memory basically stops recording.
It typically lasts a few hours, almost always less than 24.
There’s no evidence of stroke, seizure, or permanent damage.
Most people never experience it again. (fingers crossed)

In other words, it’s pretty unsettling while it’s happening (after finding out about it), but considered rare, temporary, and benign once the testing rules everything else out. And it did.

I’m good now, but this experience definitely piques my interest even more about the brain and human physiology in general.

/Rich

52 Thoughts And Stuff I Do

Hey! Just turned 52, so here are 52 things you may or may not know about me…

I do some form of exercise or mobility daily.
I take magnesium every night.
I meditate/pray every morning.
I listen to a meditation while going to bed every night.
I laugh every day.
I read daily.
I use AI daily.
I got a (rescue) dog for my birthday last year. She’s a labrabull and her name is Poppy.
I’m that guy who buys up domains for many of my ideas.
I love coffee.
I was diagnosed with an autoimmune disease earlier this year.
I competed in bodybuilding shows in my early 20s.
I first used creatine monohydrate in 1994 (and off/on ever since).
A live event my senior year in HS got me into NLP, hypnosis, subconscious mind type stuff.
I created the workout programming for my gym for over a decade.
My first car was a 87 Honda Civic. Lowered, wheels, exhaust, intake… all the fun stuff.
I met my wife at the gym.
We have 3 kids. The youngest is in college.
University of Houston is my alma mater.
I own a supplement company with my business partner.
I moved to Birmingham, AL without ever visiting first.
Marketing and business are fun to me.
I’m a supplement junkie.
I love writing/creating.
My shoulder miraculously healed a few years ago.
It was immediate and happened during a 21-days of Prayer & Fasting I do twice a year.
I used to own a 1993 Mustang SVT Cobra. (Last of the Fox-body.)
I play the drums and have an early generation Roland Vdrums kit.
I bought a bass guitar to teach myself how to play.
I tell new personal trainers to focus on building their email list.
I swing my steel mace or kettlebell every morning. But it’s not part of my workout for the day.
I like building custom GPTs and apps.
I dictated this list while doing zone two cardio on the treadmill.
I’m about to release my latest e-book, Anabolic Recomp as of this writing.
The ECA stack was my go to cutting combo for supplements back in the day.
I was so into human performance and nutrition, I wrote my final paper in college about it. I got an A.
I grew up in Southern California.
I’ve been using ChatGPT since it came out over 3 years ago.
I listen to a podcast or watch YouTube to learn everyday during my walks.
I’m a lifelong learner.
I love reading.
I created a brutal workout I do every year on my birthday.
I wear black tees almost daily during the workweek (I have a lot of them).
I love slapstick comedy.
I still can’t grow a full mustache.
I actually do have a pair of cowboy boots.
I use a steel mace or kettlebell every morning during the workweek for my daily 100 reps.
I can be a bit “woo.”
I’m flat-footed.
Power washing is meditative for me.
RUSH is my favorite band.
I write a newsletter for men over 50. https://50andJacked.com

5 Simple Tips That Will Help You WIN Everyday And Keep Stress At Bay

If you find yourself in stress and overwhelm, here are five simple things you can do to immediately break out and get back on track.

Let’s dive in.

#1: Move Your Body

Get your blood flowing with a quick workout or just go outside for a brisk walk.

The point is to move and change your state of being. This works wonders and will always work wonders. Movement of your body moves your mind. Deliberate movement will trigger a different state of being. Do 25 jumping jacks quickly and your body chemistry will change. And so will your mood. Immediately.

#2: Better Nutrition

Fuel your body with better nutrition.

Processed foods high in carbs and fat won’t do you any favors. Think meat and veggies, some fruit and nuts, and minimize processed carbs. Drink at least 64 ounces of water a day.

#3: Recovery & Sleep

You can’t expect to be your best when your sleep sucks.

Your body recovers and repairs itself when you sleep. Restful sleep is a free performance enhancer. And so many people don’t pay enough attention to it. You get to practice it every night, so get real good at it and it will pay you back tenfold. How? Feeling refreshed and invigorated when you wake up everyday. It’s possible.

#4: Build Your Circle

Who do you hang out with?

Your circle of friends will have an impact on your life, no doubt. Good friends support, encourage, inspire, and love one another. Take a look at your circle of friends. Do you see a positive future with them or do they spread negative energy? Make the choice to build up your circle of friends and be grateful you have them in your life. An amazing friend group can enhance your life.

#5: Feed Your Mind

You’re getting influenced everyday whether you realize it or not.

Take control of your “inputs” so you can get the right “outputs.” Reading positive things and consuming content and information that enriches your life is key. Negativity will leave a mark in you if you constantly consume it. Feed your mind with abundant thoughts and expectations and they will reveal itself in your life, always.

Keep it simple and execute. This is your life. Circle back to these five tips whenever you feel stressed or overwhelmed. You’ve got this!

Quick Anxiety And Stress Tamer Using This Breathing Technique

This powerful breathing technique has been used by everyone from Navy Seals and first responders to nurses and teachers.

Use it the next time you’re feeling tense, anxious, or stressed. It will help you begin to relax from your very first exhale.

BOX BREATHING involves controlling both parts of your breath (breathing in AND out) as well as holding your breath.

It’s called “box” breathing because you do each part of the breath for an equal amount of time (4 counts), as if you are breathing around a square.

To start, sit up straight in a chair, feet flat on the floor.
Inhale through your nose for a 4 count.
Hold your breath for 4 seconds.
Exhale for a 4 count.
Hold your breath again for 4 seconds.
For a full session of box breathing, you simply repeat the cycle for a total of 4-6 times through.

You can adjust and play around with the duration of the counts like 5 to 8 seconds on each phase. I typically do 5-6 seconds on each phase.

This box breathing technique works fast to get you centered and calm. So the next time you find yourself anxious or stressed, do this breath work and immediately experience the benefits.

I taught my daughter this technique as she often got anxious prior to her track meet events. It worked like a charm (still does) and it’ll work for you.

Let’s Talk About Creatine

You’d be hard pressed to find a dietary supplement that has safely helped more people pack on muscle and increase performance than creatine. In fact, when it first broke onto the market, the first company offering creatine to the masses ran some rather infamous ads comparing its power to banned and illegal anabolic substances!

The ads were only partly true – creatine does offer the strength and muscle gains of some of the less potent versions of these things, but it does so in a way that doesn’t wreck your hormonal levels or otherwise endanger your health. Creatine is both legal and safe.

What is creatine?

Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys and is derived from the diet through meat and animal products. Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contractions and many other functions in the body.

What does creatine normally do in the body?

In the body, creatine is changed into a molecule called “phosphocreatine” which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.

Why do athletes take creatine?

Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. It helps increase muscle mass, more so than muscle endurance, so it’s not well suited for athletes participating in long, slow, endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.

I want to start taking creatine — is it safe?

For the most part, athletes haven’t experienced adverse side-effects from taking creatine. No consistent toxicity has been reported in studies of creatine supplementation.

There are a few inside tips you should definitely be aware of when you decide to take creatine. These will absolutely maximize your results with the supplement.

To Load or Not to Load?

There’s some debate among fitness experts, diet gurus and top trainers on whether it’s necessary to creatine load – meaning should you take a higher dose of creatine (20g) for a short period of time to quickly raise your creatine levels before going down to a maintenance dose.

My thoughts? In the early days of creatine use it became the thing to do when using the supplement. But as technological advancements have been made in the area of creatine absorption it is not necessary to preload anymore.

However, I’m averaging taking 10g/day as opposed to the regular 5g. Creatine has benefits for cognitive function as well as longevity that go way beyond muscle building.

I do cycle creatine regularly throughout the year.

Stay Hydrated.

It is VERY important to stay hydrated when you are using creatine. Think a gallon of water for a full grown male a day. If you neglect staying hydrated you may well end up experiencing muscle cramps or other issues. Avoid them by drinking enough water.

Cycle On and Off Creatine.

It’s a good idea to cycle off creatine every twelve weeks or so and staying off for three or four weeks. Creatine is safe and side effect free for the vast majority of people, but it is also something that you probably want to take a break from just to give your body a rest from time to time. This is a rule for really every performance supplement you’re taking apart from protein powder.

On the Various Creatines.

Let’s be clear: all the most reputable studies in the lab and out on creatine have featured creatine monohydrate.

Creatine monohydrate is also the least expensive form of creatine on the market, but also it has proven in some cases to leave the body bloated and cause some users stomach cramps. The new forms like creatine ethyl ester have been engineered to not cause these effects, so are definitely worth a look.

If you are looking to get stronger and put on muscle, use creatine following these tips and You WILL get bigger and stronger, fast! Nothing else will give you as much bang for the buck over the counter.

3 Simple Steps to Reprogram Your Mind

Our minds and habits shape our lives. We are what we think and believe. Research has shown that there is a mind-body connection so powerful that the mind can help us heal health problems. (The Biology of Belief by Bruce Lipton is a great book on this.)

There are many ways to reprogram your mind: NLP, hypnosis, visualization, EFT, affirmations and coaching. The method you choose will depend on your mindset and budget.

Let me go back a bit. Years ago (like 20 years!), I was managing a big box gym in Texas. I was in fitness sales and I had a Regional Manager who was an awesome – a serious closer, but so, so smooth and elegant.

He was a teacher of NLP, and taught us managers the basics of it. Since then I’ve always had an interest in NLP and continue to study it. Okay, let’s continue…

You may feel able to make positive changes on your own with a little knowledge and some resources. You can find a ton of information online or by going to your local bookstore.

If you want help then there are NLP practitioners, and coaches that can be hired to work with you if you’d like to go that route.

Whichever route you choose one element that is crucial is your attitude. For any method to be successful in creating change in the subconscious you have to want the change and to believe totally in its success. You cannot succeed without this belief.

While every method is different there a three steps that each uses to reprogram your mind.

1. Relax. To achieve relaxation you have to take your brain to Alpha level. This is the level where you are able to tap in to your subconscious. Alpha level brainwaves are experienced first thing in the morning as you wake up and then last thing at night just before you go to sleep. In the Alpha state, you are awake (conscious) and aware of your surroundings but your subconscious is fully alert and you are most responsive to learning and accepting new ideas.

You can achieve Alpha state by practicing relaxation techniques.

2. Visualize. Picture your goal as an image or movie with you ‘in the moment’. It must be in the present so you must be living it. Use all of your senses to make it as real as possible. Tell a story and if you can add some humor even better. Your subconscious loves stories and it loves humor. By fully engaging your senses it becomes more real. Make the scenes really bright and colorful. Hear the sounds, feel the emotions. Touch and taste things.

When visualizing always answer these questions:

What can you see?
What can you hear?
What can you feel? (Physical touch as well as emotions.)
What can you smell?
What can you taste?

3. Affirm. While visualizing yourself living your goal it is also important to affirm this. You can either say your affirmations out loud or just think them. To make them even more powerful and effective you can write them down and display them wherever you will see them regularly throughout your day. You can also record yourself saying them out loud and listen to them first thing in the morning and last thing at night.

Affirmations must be:

In the present tense.
Said with positive conviction. (You must believe in what you are saying.)
Include emotion.

For example: I am giving a fitness workshop to an audience. I am standing at the front of the room. I feel confident and calm. I am speaking with authority. I know my topic. My presentation is fun and engaging. The audience is listening intently and participating. They are smiling and nodding their heads as I speak and demonstrate. My voice is confident and easy to hear. I am walking confidently and fit.

Knowing these three simple steps can help you successfully program your mind for positive change.

My Current Supplement Stack

Here’s a rundown of the supplements:

L-Theanine
L-Tyrosine
Fish Oil
Glucosamine / Chondroitin
D3
Vitamin C
Magnesium
Desiccated Liver Tablets
Whey Protein
Mind Power Preworkout
Powerhouse Greens

This is a video from one of my training modules in my CKD Online Coaching Program.

40-Day Prosperity Plan

I just completed the 40-Day Prosperity Plan the other day. Wow. So what is it, you ask?

The 40-Day Prosperity Plan is from the book The Abundance Book by John Randolph Price.

It’s a 40-Day plan to manifest abundant prosperity in your life and affairs. The plan has 10 spiritual affirmations/statements. You are to read one each day, meditate on it for at least 5-15 minutes, and then write about it in a journal. On the second day, you are to read then next affirmation/statement and do the same. Continue through, and then after the tenth day, you’ll repeat this 10-day cycle again and so on until you repeat the cycle four times for a total of 40 days.

This must be done 40 consecutive days or you’ll have to start over.

My approach to this was simple and the results, amazing.

During my meditation each morning, I watched/listened to the corresponding day’s video below while I performed my steel mace 360 swings. I performed a total of 200 swings each time, sometimes breaking it up in sets of 20 reps. I got in a “flow” while doing the swings and watching/listening to the affirmations. I did this until I reached 200 swings each time, which was about 15 minutes.

(Instead of steel mace swings, you can do kettlebell swings, which is what I did on a few of the days. I did a total of 300 swings broken up in sets of 20. The goal is to do a continuous movement where you don’t have to think of any technical skills. You just “do” and get into the flow while watching/listening to the affirmations.)

After that, I took a few minutes to reflect and write down thoughts in my journal, then took my daily morning drink Powerhouse Greens.

This 40-day journey can be quite transforming. Are you ready to prove your discipline, and open up spiritual abundance and prosperity while getting healthier and more focused?

Order The Abundance Book – It’s a short book with the details and only ~ $7.
Order Powerhouse Greens – This is just part of my morning routine and absolutely energizing when you add this to the plan.
Order a steel mace bell (optional), or use a kettlebell
Commit and move yourself to a higher level. Prove your discipline and reap the rewards.

Do not start this without the book. There are details that offer deeper understanding to all this. My “twist” on this was adding movement during my meditation times while watching/listening to the affirmations.

? Subscribe to my Myyndset Newsletter to receive all my latest stuff and let me know how this goes for you.

Day 1, 11, 21, 31 ⬇️

Day 2, 12, 22, 32 ⬇️

Day 3, 13 ,23, 33 ⬇️

Day 4, 14, 24, 34 ⬇️

Day 5, 15, 25, 35 ⬇️

Day 6, 16, 26, 36 ⬇️

Day 7, 17, 27, 37 ⬇️

Day 8, 18, 28, 38 ⬇️

Day 9, 19, 29, 39 ⬇️

Day 10, 20, 30, 40 ⬇️

#ChubbyBuff ?

This post is for guys over 40…

#ChubbyBuff.

It might be a term I coined or not, but it sums up what I observe at the gym and just out and about.

You know, it’s a guy who works out, knows what he’s doing, has a solid physique, has developed muscles, but he’s also carrying like 18+%.

Listen, I’m not throwing stones because I’m like that too ?.

He’s buff, but he’s all smooth looking. Looks kinda jacked in clothes, but his belly pokes out further than his chest lol.

You know what I’m talking about.

At one point I’m sure all these dudes were buff and LEAN.

And for many, over the years they slowly put on bodyfat. BUT, their dedication to training remained. OR, at least they’re picking their training back up (it’s the eating that they haven’t dialed in.)

But here’s why I bring up #ChubbyBuff.

First it’s just funny. Again, I’m not casting stones because I’m that dude right now. And now that I say it, you’re going to notice it at your gym too.

But here’s my backstory on it.

I competed in bodybuilding long ago. Like, I stopped competing before many of these Instagram physique influencers were even born (whoa).

So my view or level of being lean is a lot different since I’m looking through a different lens with a different story than most.

BUT, #ChubbyBuff still remains the same…

An older dude who has good developed muscle, but just carrying too much bodyfat to be lumped into that aesthetically pleasing category ha ha.

Look, there’s no shaming here. I’m talking to the guys around my age who are looking to break out of the #chubbybuff phase and onto something that you may have a desire for…

Looking better, feeling better, and packaging all that into a lean, healthy, and buff body.

Now for all this to happen, you’ll need a shift in your mindset.

If you just want to get a little better than you are now, then you can stop reading.

Like I said earlier, this message is geared for 40+ year old guys. Why?

Well as you know, dropping bodyfat is a lot harder as you get older. I know. I’m with you. I’ve experienced and am experiencing it.

That saying that you can’t out-train a bad diet… well you can when you’re in your 20s. And in your 30s you can kinda make it work if you’re genetically gifted, but it sets the stage for getting wrecked later.

And in your 40s, forget about it!

The amount of crazy volume you need to do would wreak havoc on your joints.

In our 40s we have to train smarter and structured (if you want to sustain fitness in your 50s, 60s, 70s, and beyond).

It has to be part of your identity to BE fit in every way. Health, wealth, and relationships, baby!

When you feel good and look good, it’s easier to “show up” and BE your best in all these aspects.

And again, I’m talking beyond sets and reps, and eating a little better here.

Those of you who can identify with #ChubbyBuff right now, I want to take you over the line with me. Mix it up, get lean, show up, live well.

If you want a transformation, a new identity that not only develops a strong, lean body, but creates an unstoppable force of productivity and impact on others, let’s be friends.

I want you in my circle.

Cool?

Join me as I start the next coaching round of my Cyclical Ketogenic Dieting program. (Starts February 14, 2022) – Program is open year round, but we occasionally have group starts. You can start any time.

Follow me on Instagram – https://instagram.com/iamrichardrigor

Jump on my newsletter – https://RigorousFit.com